Workouts

CrossFit (6am, 5:30pm, 6:30pm)
Strength:  Clean 5-5-3-3-3-1-1-1-1-1
CrossFit (7am)
Work Capacity:
10-8-6-4-2 reps for time:
– Thrusters, 65/35 lbs
– V-ups
Run 200M in between rounds
“What counts in sports is not the victory, but the magnificence of the struggle.”
– Joe Paterno

CrossFit (6am, 5:30pm)
Work Capacity:
AMRAP in 20 minutes:
– 3 Hang Power Cleans, 185/105 lbs
– 6 Strict Ring Dips
– 9 Box Jumps, 30/24″
– 27 Double-Unders
CrossFit Light (7am)
Skillwork:  Deadlift
Work Capacity:
– 30 Deadlifts, 95/45 lbs
– 30 calorie Row
– 20 Deadlifts, 95/45 lbs
– 20 calorie Row
– 10 Deadlifts, 95/45 lbs
– 10 calorie Row
“There is no greater cause of melancholy than idleness.”
– Robert Burton

CrossFit (6am, 5:30pm, 6:30pm)
Skillwork:  Toes to Bar
Work Capacity:
21-15-9 reps for time of:
– Overhead Squats, 115/75 lbs
– Toes to Bar
This workout is from the CrossFit Team Series, so we have some good data already on what some competitive times are (Twitty…)
Good (50th percentile):  7 minutes
Elite (75th percentile):  5.5 minutes
Fire Breather (90th percentile):  4 minutes
“I want to stay as close to the edge as I can without going over. Out on the edge you see all kinds of things you can’t see from the center.”
– Kurt Vonnegut

CrossFit (6am, 5:30pm, 6:30pm)
Benchmark WOD:  Row 1000M for time, rest 5 minutes, Row 500M for time
CrossFit Light (7am)
Skillwork:  Clean
Work Capacity:  50 Wallballs (14/10 lbs) for time, stopping at the beginning of each minute for 3 Burpees
“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”
– Thomas Jefferson
 

CrossFit (6am, 5:30pm, 6:30pm)
Strength:  Power Clean 10-10-10 (start around 75% of your 1RM, and decrease in weight each set by 5%)
Work Capacity:
3 rounds for time:
– Run 400M
– 21 Hang Power Snatch, 75/45 lbs
– 12 Chest-to-bar Pull-ups
“Bravery is the capacity to perform properly even when scared half to death.”
– Omar Bradley
 

CrossFit (6am, 5:30pm, 6:30pm)
Strength:  Overhead Squat – find 10RM, then do 10 reps at 95% 10RM, then 10 reps at 90% 10RM
Hint:  Your 10RM is about 75% of your 1RM
Work Capacity:
3 rounds for time:
– Run 400M
– 21 Sumo Deadlift High Pulls, 75/45 lbs
– 12 Burpee Bar Jump-overs
CrossFit Light (7am)
Strength:  Pause Back Squat 3-3-3-3-3 (pause for 5 seconds at the bottom of the squat, and increase in weight each round)
Work Capacity:
5 rounds for time:
– 3 Pull-ups
– 5 Push Press
– 7 20M Runs
“You don’t have to be a fantastic hero to do certain things – to compete. You can be just an ordinary chap, sufficiently motivated to reach challenging goals.”
– Sir Edmund Hillary
 

CrossFit (10am)
Partner WOD:
With a partner, complete the following for time:
-150x Double-Unders
-400m run
-100x KB swing (53#/35#)
-Run 400m
-50 Wallballs (20#/14#)
-Run 400m
-25 Tire Flips
-Run 400m
*Only 1 partner working at a time on the movements, but 400m runs must be completed together.
“The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and then starting on the first one.”
– Mark Twain

CrossFit (6am, 5:30pm)
Hero WOD:  Landon Jones and Jonathan Gibson.
This one comes to us from Mara O’Connell, who first did this workout last year at this time at CrossFit Coronado.  LTCD Landon Jones and CWO Jonathan Gibson, killed in a crash in the Red Sea on September 22nd, 2013. The pilots were assigned to Helicopter Sea Combat Squadron 6 out of San Diego and had been deployed for almost 8 months when a wave came up and hit their bird as it was landing on the flight deck.
http://www.utsandiego.com/news/2013/sep/23/search-suspended-reasea-helicopter-crash/
AMRAP in 12 minutes:
Row 1000M or Run 800M (do this once, then continue with the AMRAP)
9 Man Makers, 35/26 lbs
22 Box Jumps, 24/20″
13 KB Swings, 70/53 lbs
CrossFit Light (7am)
Skillwork:  Knees to Elbows
Work Capacity:
For time:
– 25 Pull-ups
– Run 400M
– 25 Dips
– Run 400M
– 25 Knees to Elbows
– Run 400M
– 25 Squats
– Run 400M
“Courage and perseverance have a magical talisman, before which difficulties disappear and obstacles vanish into air.”
– John Quincy Adams

CrossFit (6am, 5:30pm, 6:30pm)
Strength:  Weighted Pull-up 5-5-3-3-3-1-1-1-1
Skillwork:  Work on gymnastics skill of choice
“We cannot become what we need to be, remaining what we are.”
– Max Depree

CrossFit (6am, 5:30pm, 6:30pm)
Benchmark WOD:  “Annie”
50-40-30-20-10 reps for time:
– Double-Under
– Sit-up
Times to beat:  Alyssa Stookey 6:22 (5/7/2014),  Andy Booze 6:54 (5/7/2014),  Denee Wolf 7:02 (5/7/2014)
CrossFit Light (7am)
Work Capacity:
For time:
– Row 1000M
– 50 Back Squats, 65/35 lbs
– 30 Box Jumps / Step-ups
Someone said to Voltaire, “Life is hard.” Voltaire replied, “Compared to what?”